NutritionSpinachWe all know that Popeye made himself super strong by eating spinach, but you may be surprised to learn that he may also have been helping to protect himself against inflammatory problems, oxidative stress-related problems, cardiovascular problems, bone problems, and cancers at the same time.
Anti-Inflammatory and Anti-Cancer Benefits from Spinach PhytonutrientsEven though virtually all vegetables contain a wide variety of phytonutrients—including flavonoids and carotenoids—spinach can claim a special place among vegetables in terms of its phytonutrient content. Researchers have identified more than a dozen different flavonoid compounds in spinach that function as anti-inflammatory and anti-cancer agents. A
study on adult women living in New England in the late 1980s also showed intake of spinach to be inversely related to incidence of breast cancer.
Excessive inflammation, of course, typically emerges as a risk factor for increased cancer risk. (That's why many anti-inflammatory nutrients can also be shown to have anti-cancer properties.) But even when unrelated to cancer, excessive inflammation has been shown to be less likely following consumption of spinach. Particularly in the digestive tract, reduced inflammation has been associated not only with the flavonoids found in spinach, but also with its carotenoids.
Decreased risk of aggressive prostate cancer is one health benefit of spinach consumption that should not be overlooked when talking about the anti-cancer properties of spinach.
Antioxidant Benefits of SpinachMost of the flavonoid and carotenoid nutrients found in spinach that provide anti-inflammatory benefits provide antioxidant benefits as well. Given the fact that spinach is an excellent source of other antioxidant nutrients — including vitamin C, vitamin E, beta-carotene, and manganese — as well as a very good source of the antioxidant zinc and a good source of the antioxidant selenium — it's no wonder that spinach helps lower risk of numerous health problems related to oxidative stress.
Our blood vessels, for example, are especially susceptible to damage from oxidative stress, and intake of spinach has been associated with decreased risk of several blood vessel-related problems, including atherosclerosis and high blood pressure.
Helping You Bone UpThe vitamin K provided by spinach — almost 200% of the Daily Value in one cup of fresh spinach leaves and over 1000% of the Daily Value in one cup of boiled spinach (which contains about 6 times as much spinach)—is important for maintaining bone health. Vitamin K1 helps prevent excessive activation of osteoclasts, the cells that break down bone.
Spinach is also an excellent source of other bone-supportive nutrients including calcium and magnesium.
So while spinach probably won't make you super strong the minute you eat it, as it did for Popeye, it will promote your health and vitality in many other ways. It seems like Popeye was pretty smart after all.
About spinachSpinach is an excellent source of bone-healthy vitamin K, magnesium, manganese, and calcium; heart-healthy folate, potassium, and vitamin B6; energy-producing iron and vitamin B2; and free radical-scavenging vitamin A (through its concentration of beta-carotene), vitamin C, and vitamin E. It is a very good source of digestion-supportive dietary fiber; muscle-building protein; energy-producing phosphorus and vitamin B1; and the antioxidants copper, zinc, and E. In addition, it is a good source of anti-inflammatory omega-3 fatty acids, and heart-healthy niacin and selenium.
- Calorie for calorie, leafy green vegetables like spinach with its delicate texture and jade green color provide more nutrients than any other food.
- Spinach grows well in temperate climates. Today, the United States and the Netherlands are among the largest commercial producers of spinach.
- Choose spinach that has vibrant deep green leaves and stems with no signs of yellowing. The leaves should look fresh and tender, and not be wilted or bruised. Avoid those that have a slimy coating as this is an indication of decay.
- Do not wash spinach before storing as the exposure to water encourages spoilage. Place spinach in a plastic storage bag and wrap the bag tightly around the spinach, squeezing out as much of the air as possible. Place in refrigerator where it will keep fresh for up to 5 days.
- Avoid storing cooked spinach as it will not keep very well.
Spinach should be washed very well since the leaves and stems tend to collect sand and soil. Before washing, trim off the roots and separate the leaves. Place the spinach in a large bowl of tepid water and swish the leaves around with your hands as this will allow any dirt to become dislodged. Remove the leaves from the water, empty the bowl, refill with clean water and repeat this process until no dirt remains in the water (usually two to three times will do the trick). Do not leave spinach soaking in the water as water-soluble nutrients will leach into the water.
Spinach sold in bags has been pre-washed and only needs to be rinsed. If you are going to use it in a salad, dry it using a salad spinner or by shaking it in a colander.
The Healthiest Way of Cooking SpinachSpinach is only one of three vegetables recommended boiling to free up acids and allow them to leach into the boiling water; this brings out a sweeter taste from the spinach. Discard the boiling water after cooking; do not drink it or use it for stock because of its acid content.
- Use a large pot (3 litres) with lots of water and bring to a rapid boil.
- Add spinach to the boiling water and boil for 1 minute.
- Begin timing as soon as you place the spinach in the pot if you are using 0.5kg or less of spinach. (If you are cooking larger quantities of spinach bring the water back to a boil before beginning timing the 1 minute).
- Do not cover the pot when cooking spinach. Leaving the pot uncovered helps to release more of the acids with the rising steam. Research has shown that the boiling of spinach in large amounts of water helps decrease the oxalic acid content by as much as 50%.
- Remove spinach from pot, press out liquid with a fork, place in a bowl, toss with a little drizzle of olive oil and some seal salt and black pepper.
How to EnjoyFor carbohydrate metabolic types - Add a drizzle of olive oil, salt, pepper and a dash of lemon juice or balsamic vinegar and serve with a slice of fresh wholemeal bread
For mixed metabolic types - as above but with a poached egg or two on top
For protein metabolic types - eggs benedict with spinach and smoked salmon but leave the bread out or only eat half a slice of the bread